White Belt Class no. 5 - Trithletes Club

 

Basics of TaeKwonDo Class No.5

Warmup (Each Exercise for 30sec with no rest)

1. Jumping Jacks
2. Leg crosses in juming jacks
3. Jogging with hands moving
4. punching with jogging on the same place
5. butt kicking
6. high knees
7. Trunk twists
8. Hips twists
9. Hips rotation in open legs.
10. Side-by-side Stretch Glutes and ribs (don't place hands on hips or knee)
11. Knee circles
12. Leg stretching dynamic situps side-by-side full feet, and toe
13. Socket Stretch 
14. Lunges forward: Steps 20x 

Kicking Basic Workout:

1. Ap Chagi: 10x each side
2. Dollyo Chagi: Pivot only to chamber don't extend kicks hold at end for a second Practice with moving Forward. 30x each side
3. Dollyo Chagi: Pivot only to chamber and step forward but do it fast without any pause

Blocks and Kicks in Combination:

1. Right Low Block + Left Low Block + Right High Block + left high block + Right Ap chagi + Left Ap Chagi
2. 10x Slow --- 10x Fast

Balancing Drills:

1. Hold Ap chagi chamber and you could switch chamber to dollyo or yop keep switching for few seconds in ap chagi then to dollyo then to yop 
2. hold Dollyo Chagi chamber 

Conditioning Part:

1. Suqat + Ap chagi 10x each leg kick  3sets
2. squat + Dollyo chagi 10x each leg kick 3sets

Cool down:

1. Quad Stretch
2. Hurdelers Stretch
3. Sitting hamstring Stretch (both legs extended)
4. Cobra Stretch
5. Socket Stretch
6. Sitting on one leg Hamstring Stretch
7. Horse Squat Stretch
8. Hip Twists
9. Five Step stretch in slow motion
10. Butterfly

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